Yazheirx

by Yazheirx

4.0

(1 rating)

Program Description

Allow me to track my powerlifting progress

Program Overview

Level
Novice, Beginner
Goal
Powerlifting
Equipment
Garage Gym
Program Length
1 week
Time Per Workout
50 minutes
Created
Jan 26, 2025 02:00
Last Edited
Jun 18, 2025 08:12

Summary

Introducing Yazheirx, a dynamic 1-week program designed to maximize your strength and power through a focused 6-day training split. Each session targets major muscle groups with compound movements like squats, deadlifts, and bench presses, ensuring you build both muscle and functional strength. With a combination of barbell and dumbbell exercises, this program is perfect for those looking to elevate their lifting game in a garage gym setting. Get ready to push your limits and achieve impressive gains!

START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

Scan QR Code to Download

4.8 Stars with 10, 000+ Ratings

START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

Scan QR Code to Download

4.8 Stars with 10, 000+ Ratings

WEEK 1

Day 1

Squat (Low Bar)

5 reps

Deadlift (Barbell)

5 reps

Barbell Row

5 reps

Single Arm Row (Dumbbell)

5 reps

Single Arm Row (Dumbbell)

5 reps

Lying Rear Lateral Raise

12 reps

Day 2

Bench Press (Barbell)

5 reps

Overhead Press (Barbell)

5 reps

Shrug (Barbell)

5 reps

Standing Calf Raise

25 reps

Tibialis Raise

25 reps

Standing Calf Raise

25 reps

Tibialis Raise

25 reps

Day 3

Squat (Low Bar)

5 reps

Deadlift (Barbell)

5 reps

Farmer's Walk (Weighted)

2 reps

Face Pull

10 reps

Chin-Up (Assisted)

5 reps

Knee Raise (Captain's Chair)

10 reps

Day 4

Bench Press (Barbell)

5 reps

Overhead Press (Barbell)

5 reps

Suitcase Carry

1 mins

Barbell Row

5 reps

Dumbbell Row

5 reps

Lying Rear Lateral Raise

12 reps

Day 5

Squat (Bodyweight)

10 reps

Split Squat (Dumbbell)

10 reps

Squat (Barbell)

5 reps

Incline Curl (Dumbbell)

10 reps

Dip (Assisted)

5 reps

Cable Crunch

12 reps

Day 6

Bench Press (Barbell)

5 reps

Deadlift (Barbell)

5 reps

Bench Press (Close Grip)

5 reps

Farmer's Walk (Weighted)

2 reps

Lying Tricep Extension (Barbell)

5 reps

Face Pull

10 reps

Chin-Up (Assisted)

5 reps

Knee Raise (Captain's Chair)

10 reps

Day 1

Squat (Low Bar)

5 Sets

5 Reps

Deadlift (Barbell)

5 Sets

5 Reps

Barbell Row

3 Sets

5 Reps

Single Arm Row (Dumbbell)

3 Sets

5 Reps

Single Arm Row (Dumbbell)

3 Sets

5 Reps

Lying Rear Lateral Raise

3 Sets

12 Reps

Day 2

Bench Press (Barbell)

5 Sets

5 Reps

Overhead Press (Barbell)

5 Sets

5 Reps

Shrug (Barbell)

3 Sets

5 Reps

Standing Calf Raise

1 Set

25 Reps

Tibialis Raise

1 Set

25 Reps

Standing Calf Raise

1 Set

25 Reps

Tibialis Raise

1 Set

25 Reps

Day 3

Squat (Low Bar)

5 Sets

5 Reps

Deadlift (Barbell)

5 Sets

5 Reps

Farmer's Walk (Weighted)

1 Set

2 Reps

Face Pull

3 Sets

10 Reps

Chin-Up (Assisted)

3 Sets

5 Reps

Knee Raise (Captain's Chair)

3 Sets

10 Reps

Day 4

Bench Press (Barbell)

5 Sets

5 Reps

Overhead Press (Barbell)

5 Sets

5 Reps

Suitcase Carry

2 Sets

1 mins

Barbell Row

3 Sets

5 Reps

Dumbbell Row

3 Sets

5 Reps

Lying Rear Lateral Raise

3 Sets

12 Reps

Day 5

Squat (Bodyweight)

3 Sets

10 Reps

Split Squat (Dumbbell)

3 Sets

10 Reps

Squat (Barbell)

4 Sets

5 Reps

Incline Curl (Dumbbell)

3 Sets

10 Reps

Dip (Assisted)

3 Sets

5 Reps

Cable Crunch

3 Sets

12 Reps

Day 6

Bench Press (Barbell)

5 Sets

5 Reps

Deadlift (Barbell)

5 Sets

5 Reps

Bench Press (Close Grip)

5 Sets

5 Reps

Farmer's Walk (Weighted)

1 Set

2 Reps

Lying Tricep Extension (Barbell)

5 Sets

5 Reps

Face Pull

3 Sets

10 Reps

Chin-Up (Assisted)

3 Sets

5 Reps

Knee Raise (Captain's Chair)

3 Sets

10 Reps